So I've drastically scaled back my use of the 28kg kettlebells as my campaign for DA has intensified. Still, I've unexpectedly set some more personal records. They include (all are Long Cycle performed with 2x24kg kb's):
70 reps in 7:00.
66 reps in 6:00.
55 reps in 5:00.
49 reps in 4:00.
A couple times I've been within 2:00 of my goal of 90 reps in 10:00, but it was so hot and humid in my garage I did not think it was safe to go beyond 7 or 8 minutes.
Still, I've been happy with my improvements with the 24's.
Until next time...
Wednesday, July 14, 2010
Tuesday, April 27, 2010
Unexpected progress
So I scaled back the intensity of my training since I started my campaign for District Attorney. But an odd thing happened. Somehow I set new personal records ("pr's") despite backing off the intensity. Here's how it happened:
I resumed using the 24kg kettlebells instead of the 28kg's. The 24's felt so much lighter after the 28's, that I often set a fast pace just to get a good workout. I set new pr's with the 24's, including 60 reps in 6 minutes for 2x24kg Long Cycle.
I got so used to keeping a fast pace with the 24's, that using the 28's for a slower pace seemed less intense. So occasionally I resumed 2x28 LC for slower paced sets. Sometimes I would not pace the sets, and would merely set the timer to go off at the end of the set instead of once a minute.
Tonight I performed 52 reps of 2x28kg LC in eight minutes. That is a pr for time as well as reps. The irony is that, tonight, like many of the nights I've set new pr's, I was so tired I doubted I would work out. But I decided to just give it a shot. Eight minutes later I had a new pr.
I'll take it.
Now for a video. In keeping with my last post, this video is a campaign-related video instead of a lifting video. It depicts my speech to the Macon City Council in favor of an ordinance to regulate massage parlors and therefore drive out of business the sex trafficking operations that operate under the banner of massage. Combating sex trafficking is a major issue in my campaign, and has been a primary mission and specialty of my career. My speech begins about 3:00 in.
I resumed using the 24kg kettlebells instead of the 28kg's. The 24's felt so much lighter after the 28's, that I often set a fast pace just to get a good workout. I set new pr's with the 24's, including 60 reps in 6 minutes for 2x24kg Long Cycle.
I got so used to keeping a fast pace with the 24's, that using the 28's for a slower pace seemed less intense. So occasionally I resumed 2x28 LC for slower paced sets. Sometimes I would not pace the sets, and would merely set the timer to go off at the end of the set instead of once a minute.
Tonight I performed 52 reps of 2x28kg LC in eight minutes. That is a pr for time as well as reps. The irony is that, tonight, like many of the nights I've set new pr's, I was so tired I doubted I would work out. But I decided to just give it a shot. Eight minutes later I had a new pr.
I'll take it.
Now for a video. In keeping with my last post, this video is a campaign-related video instead of a lifting video. It depicts my speech to the Macon City Council in favor of an ordinance to regulate massage parlors and therefore drive out of business the sex trafficking operations that operate under the banner of massage. Combating sex trafficking is a major issue in my campaign, and has been a primary mission and specialty of my career. My speech begins about 3:00 in.
Sunday, March 14, 2010
Kettlebell Sport on backburner
Most of you know that this sport is my one real hobby. Basically, I work a very stressful job, I have a wife and three kids, and we are all very involved in our church. I only have time for one hobby, and that's kettlebell sport.
About a month ago, I learned that the District Attorney in my town is resigning to run for judge. I have always wanted to be the elected District Attorney, and I knew that if I ever wanted to run for the office, this was the time. The district happened to have a real need for someone with my experience (there is a severe problem with sex trafficking in my jurisdiction, and prosecuting sex crimes is a primary specialty of mine, so its a good fit).
All that is to say I have begun campaigning for the job in earnest. While the campaign does place demands on my time, I still have enough time to exercise as much I would need to achieve my kettlebell sport goals. The issue is intensity.
Political campaigns require a high degree of stress on the body. This is in addition to the high demands of my day job, prosecuting crimes against women and children as chief prosecutor of a Special Victims Unit (SVU).
The practical consequence of this is that I dropped down in weight to lifting the 24kg kettlkebells instead of the 28kg size. Although I've occasionally had the energy to set new personal records (say, 60 reps of 2x24kg LC in 6:00) I just don't have the energy to lift the 28kg bells on a regular basis.
So I have pushed back my goals of making CMS and MS this year, in favor of being elected District Attorney. Once that happens, I'll return to the goals and begin working on them.
Here's a different kind of video than you are used to seeing here. Me reading my announcement speech. It was raining, so there were only about 40-50 people there (I had over 100 set to be there a week earlier before I had to reschedule to allow the Secretary of State to make sure there was going to be an election instead of a gubernatorial appointment):
About a month ago, I learned that the District Attorney in my town is resigning to run for judge. I have always wanted to be the elected District Attorney, and I knew that if I ever wanted to run for the office, this was the time. The district happened to have a real need for someone with my experience (there is a severe problem with sex trafficking in my jurisdiction, and prosecuting sex crimes is a primary specialty of mine, so its a good fit).
All that is to say I have begun campaigning for the job in earnest. While the campaign does place demands on my time, I still have enough time to exercise as much I would need to achieve my kettlebell sport goals. The issue is intensity.
Political campaigns require a high degree of stress on the body. This is in addition to the high demands of my day job, prosecuting crimes against women and children as chief prosecutor of a Special Victims Unit (SVU).
The practical consequence of this is that I dropped down in weight to lifting the 24kg kettlkebells instead of the 28kg size. Although I've occasionally had the energy to set new personal records (say, 60 reps of 2x24kg LC in 6:00) I just don't have the energy to lift the 28kg bells on a regular basis.
So I have pushed back my goals of making CMS and MS this year, in favor of being elected District Attorney. Once that happens, I'll return to the goals and begin working on them.
Here's a different kind of video than you are used to seeing here. Me reading my announcement speech. It was raining, so there were only about 40-50 people there (I had over 100 set to be there a week earlier before I had to reschedule to allow the Secretary of State to make sure there was going to be an election instead of a gubernatorial appointment):
Tuesday, February 9, 2010
Jerk work
After my last post I posted several videos on IGX of my Long Cycle practice with the "pumpkins", AKC's orange 28kg kettlebells.
Although I've been steadily increasing my ability to lift them, a number of experienced lifters and coaches told me what I already knew:
My technique stinks.
To be more accurate, the jerk portion of my Long Cycle lift stinks. The cleans are pretty good. And, according to more than one authority, I will never truly progress until I improve my jerk technique.
So the last couple weeks I've been doing some remedial jerk work. To make sure I improved my speed with the bells (one major issue I have), I've dropped back down to the 24kg bells for jerks. I must say I'm not thrilled by the idea, but honestly, it had to be done. Its best to use a comfortable weight when working on technique.
The last couple weeks, I've done a set (or two, or three, or more) of 2x24kg jerks. After that I switched to 2x28kg cleans.
The cleans have actually been pretty easy.
The jerks, not so much. Part of the reason I chose Long Cycle as a specialty is my discomfort with jerks. With Long Cycle, if the bells don't sit right on your forearms, you can reset them by virute of the mechanics of the lift. With the jerks, you are stuck with the position you choose in the beginning. If your wrist gets bent back, you are toast. End of story.
I'm sure that biathlon specialists know how to set the wrists to make this less likely. But that doesn't really matter to me. Long Cycle, to me, is the perfect lift. It has the jerks of biathlon, plus double cleans (which I find superior to the one armed snatch).
For now, though, I do the jerks. I'm looking forward to my return to pure Long Cycle work.
Here's one of my jerk sets:
Here's my work with cleans:
Although I've been steadily increasing my ability to lift them, a number of experienced lifters and coaches told me what I already knew:
My technique stinks.
To be more accurate, the jerk portion of my Long Cycle lift stinks. The cleans are pretty good. And, according to more than one authority, I will never truly progress until I improve my jerk technique.
So the last couple weeks I've been doing some remedial jerk work. To make sure I improved my speed with the bells (one major issue I have), I've dropped back down to the 24kg bells for jerks. I must say I'm not thrilled by the idea, but honestly, it had to be done. Its best to use a comfortable weight when working on technique.
The last couple weeks, I've done a set (or two, or three, or more) of 2x24kg jerks. After that I switched to 2x28kg cleans.
The cleans have actually been pretty easy.
The jerks, not so much. Part of the reason I chose Long Cycle as a specialty is my discomfort with jerks. With Long Cycle, if the bells don't sit right on your forearms, you can reset them by virute of the mechanics of the lift. With the jerks, you are stuck with the position you choose in the beginning. If your wrist gets bent back, you are toast. End of story.
I'm sure that biathlon specialists know how to set the wrists to make this less likely. But that doesn't really matter to me. Long Cycle, to me, is the perfect lift. It has the jerks of biathlon, plus double cleans (which I find superior to the one armed snatch).
For now, though, I do the jerks. I'm looking forward to my return to pure Long Cycle work.
Here's one of my jerk sets:
Here's my work with cleans:
Sunday, January 24, 2010
Building volume with the Pumpkins
Since my last post just after X-mas I've been enjoying lifting the "Pumpkins", AKC's orange 28kg kettlebells. I am such a freak for these things that I have really enjoyed it.
At first they felt noticeably heavier than my 24kg bells ("The Wonder Twins", as I dubbed them in my earlier review last year). I only clean and jerked them 25 times in 4 minutes (just over 6 rpm) the first time I lifted them on December 25th. Less than I month later I can maintain over 8 rpm for that same time period. I've had a number of sets of five minutes and over. My form with these heavier bells has improved as well; smoother and less jerky, and sticking the lockouts without pressing them.
I've had two primary means of acclimating to the heavier bells. One is to increase the volume. Typically, I perform just one "money" set with my competition weight kettlbells. This set ranges from 4-10 minutes long, 90% of the time between 5 to 7 minutes. Occasionally I will do an extra set with lighter kettlebells. But usually its just one set, then a set of squats, then stretching and done. This has worked well for me.
But to get used to these heavier bells I decided the best way was to spend as much time under them as possible. And the way to do that was to do shorter sets, but more of them. I started with 5 sets of 2 minutes. I did this for 4 consecutive workouts.
Then 3 sets of 3 minutes. I did this for 3 workouts.
The next step was transition to 2 sets of 4 minutes, but I had to travel for a few days and could only do one 4-5 minute set for a few days.
I returned home and for the last couple workouts I've done 2 sets of 4-5 minutes each.
I think for the time being I will make set one the set that I work on building duration, that is, the ability to lift the bells for longer and longer periods of time. Set 2 will be a slightly shorter set that I use to increase my pace.
For example, last night's first set was five minutes long. I set the timer for five minutes, and lifted without regard to pace. In my head, I did internal "7 counts", that is, I lifted 7 reps then paused/rested in the rack for a few seconds, then resumed for another 7 reps. I repeated this process until the timer went off. Using this method, I completed 32 reps, which is 6.4 rpm.
I rested a few minutes, then did a 4 minute set. This time I set the timer to go off every minute, and intentionally tried to complete at least 8 rpm. I ended up with 33 reps, completing 8 reps per minute for the first three minutes and nine reps in minute 4. Rpm for the second set was 8.25.
Set one was easy, and I spent the entire time working to improve my technique. Set 2 was challenging but manageable, and I spent the entire set in "clock management" mode, simultaneously considering technique and pace for every rep.
The upside is that I have grown very accustomed to the weight of the new bells, I have increased my baseline rpms with this weight, and I can lift them longer at a faster pace. While I diverged from the AKC approach for the few workouts that I used to build volume, my new template (one long set for duration, one shorter set for pace) is very AKC-like. I'm not one to be a slave to orthodoxy, but their approach has really worked in producing CMS and MS athletes quickly (can you say "Ice Chamber"?).
In any event, the bells feel lighter than they did on December 25.
One other thing I've done to improve my lifting is video recording. I bought a second-hand Flip Ultra for $50 a few weeks ago. Since that time I've been recording almost every workout, then reviewing the video to look for flaws I should work on. Last night was no exception. Here is the recording of my 33 rep 4 minute set below. Thanks for reading...
At first they felt noticeably heavier than my 24kg bells ("The Wonder Twins", as I dubbed them in my earlier review last year). I only clean and jerked them 25 times in 4 minutes (just over 6 rpm) the first time I lifted them on December 25th. Less than I month later I can maintain over 8 rpm for that same time period. I've had a number of sets of five minutes and over. My form with these heavier bells has improved as well; smoother and less jerky, and sticking the lockouts without pressing them.
I've had two primary means of acclimating to the heavier bells. One is to increase the volume. Typically, I perform just one "money" set with my competition weight kettlbells. This set ranges from 4-10 minutes long, 90% of the time between 5 to 7 minutes. Occasionally I will do an extra set with lighter kettlebells. But usually its just one set, then a set of squats, then stretching and done. This has worked well for me.
But to get used to these heavier bells I decided the best way was to spend as much time under them as possible. And the way to do that was to do shorter sets, but more of them. I started with 5 sets of 2 minutes. I did this for 4 consecutive workouts.
Then 3 sets of 3 minutes. I did this for 3 workouts.
The next step was transition to 2 sets of 4 minutes, but I had to travel for a few days and could only do one 4-5 minute set for a few days.
I returned home and for the last couple workouts I've done 2 sets of 4-5 minutes each.
I think for the time being I will make set one the set that I work on building duration, that is, the ability to lift the bells for longer and longer periods of time. Set 2 will be a slightly shorter set that I use to increase my pace.
For example, last night's first set was five minutes long. I set the timer for five minutes, and lifted without regard to pace. In my head, I did internal "7 counts", that is, I lifted 7 reps then paused/rested in the rack for a few seconds, then resumed for another 7 reps. I repeated this process until the timer went off. Using this method, I completed 32 reps, which is 6.4 rpm.
I rested a few minutes, then did a 4 minute set. This time I set the timer to go off every minute, and intentionally tried to complete at least 8 rpm. I ended up with 33 reps, completing 8 reps per minute for the first three minutes and nine reps in minute 4. Rpm for the second set was 8.25.
Set one was easy, and I spent the entire time working to improve my technique. Set 2 was challenging but manageable, and I spent the entire set in "clock management" mode, simultaneously considering technique and pace for every rep.
The upside is that I have grown very accustomed to the weight of the new bells, I have increased my baseline rpms with this weight, and I can lift them longer at a faster pace. While I diverged from the AKC approach for the few workouts that I used to build volume, my new template (one long set for duration, one shorter set for pace) is very AKC-like. I'm not one to be a slave to orthodoxy, but their approach has really worked in producing CMS and MS athletes quickly (can you say "Ice Chamber"?).
In any event, the bells feel lighter than they did on December 25.
One other thing I've done to improve my lifting is video recording. I bought a second-hand Flip Ultra for $50 a few weeks ago. Since that time I've been recording almost every workout, then reviewing the video to look for flaws I should work on. Last night was no exception. Here is the recording of my 33 rep 4 minute set below. Thanks for reading...
Saturday, December 26, 2009
The Great Pumpkins: AKC's 28kg Kettlebells
After making Rank I earlier this month, I immediately set my sights on acheiving my Candidate for Master of Sport ("CMS") ranking in 2010. According to an article on the Unified Sports Classification System of the USSR, Rank I equates to regional champion. Candidate for Master of Sport, often thought of as a bridge between the amateur and pro ranks, equates to being nationally ranked. At least that's what the article says here: http://en.wikipedia.org/wiki/Unified_Sports_Classification_System_of_the_USSR
I understand Russia and other former Soviet countries still use a similar system for classifying their athletes. My current ranking falls under the World Kettlebell Club auspices. Their ranking tables appear here:
http://worldkettlebellclub.com/ranks.php
To acheive the CMS ranking in Men's Long Cycle Clean and Jerk I'd need to perform 69 clean and jerks with two 28kg kettlebells. Weighing approximately 62 pounds, they are nearly nine pounds heavier than the 53 lb kettlebells I used to acheive my Rank I.
The only thing standing in my way of acheiving my CMS (other than months in the gym, ha ha) was my lack of 28kg kettlebells. If you are a follower of my blog you know that I consider the AKC/WKC kettlbells to be some of the best you can buy, and the absolute best buy for your money. I checked prices again before making this purchase. AKC was actually running a sale that made the bells even more affordable than ever. I emailed them to make sure they were in stock, then ordered two 28kg kettlebells. They arrived about a week later.
These bells are identical in quality and dimensions to the 24kg bells I ordered last summer. They are truly high-quality products. I'll let the photos do the rest of the talking.
I immediately opened them upon their arrival, only to be sharply rebuked by my wife. These bells were to be a X-mas present to me from my kids, and she was afraid they would see me with them. So I packed them back in their boxes and carried them inside for my wife and kids to wrap them. After the bells were wrapped, my kids asked me to carry them and place them under the X-mas tree ("Daddy we bought you some heavy rocks for X-mas; can you put them under the tree? Be careful, they are special rocks").
The children were so exicted to be giving me something that I really wanted,they asked me to open my presents first. Here is what I found:
Later, I took a few photos of them in my garage gym:
A close up. Notice the quality of the finish, particularly the handles:
The next competition tentatively scheduled in my area is Scott Shetler's GA State Championships in late June or early July. I plan to go for my CMS numbers on that day if logistics allow. Wish me luck.
I'll close with two more photos. One of my lovely wife, Rebecca (sporting her X-mas gifts from the kids and me: a peacock pearl necklace and emerald ear rings), who decided kettlebells would be a perfect X-mas gift for me from the kids, and my youngest child Maddie, displaying her favorite gift: a toy pig she named "Filthy". No I am not kidding.
I understand Russia and other former Soviet countries still use a similar system for classifying their athletes. My current ranking falls under the World Kettlebell Club auspices. Their ranking tables appear here:
http://worldkettlebellclub.com/ranks.php
To acheive the CMS ranking in Men's Long Cycle Clean and Jerk I'd need to perform 69 clean and jerks with two 28kg kettlebells. Weighing approximately 62 pounds, they are nearly nine pounds heavier than the 53 lb kettlebells I used to acheive my Rank I.
The only thing standing in my way of acheiving my CMS (other than months in the gym, ha ha) was my lack of 28kg kettlebells. If you are a follower of my blog you know that I consider the AKC/WKC kettlbells to be some of the best you can buy, and the absolute best buy for your money. I checked prices again before making this purchase. AKC was actually running a sale that made the bells even more affordable than ever. I emailed them to make sure they were in stock, then ordered two 28kg kettlebells. They arrived about a week later.
These bells are identical in quality and dimensions to the 24kg bells I ordered last summer. They are truly high-quality products. I'll let the photos do the rest of the talking.
I immediately opened them upon their arrival, only to be sharply rebuked by my wife. These bells were to be a X-mas present to me from my kids, and she was afraid they would see me with them. So I packed them back in their boxes and carried them inside for my wife and kids to wrap them. After the bells were wrapped, my kids asked me to carry them and place them under the X-mas tree ("Daddy we bought you some heavy rocks for X-mas; can you put them under the tree? Be careful, they are special rocks").
The children were so exicted to be giving me something that I really wanted,they asked me to open my presents first. Here is what I found:
Later, I took a few photos of them in my garage gym:
A close up. Notice the quality of the finish, particularly the handles:
The next competition tentatively scheduled in my area is Scott Shetler's GA State Championships in late June or early July. I plan to go for my CMS numbers on that day if logistics allow. Wish me luck.
I'll close with two more photos. One of my lovely wife, Rebecca (sporting her X-mas gifts from the kids and me: a peacock pearl necklace and emerald ear rings), who decided kettlebells would be a perfect X-mas gift for me from the kids, and my youngest child Maddie, displaying her favorite gift: a toy pig she named "Filthy". No I am not kidding.
Sunday, December 6, 2009
Reflections on making Rank I
If you have followed this blog, you know that my goal for this year was to make the top amateur ranking (Rank I) in Long Cycle Clean and Jerk at the 2nd Annual American Kettlebell Club Southeast Kettlebell Sport Championship, hosted by Scott Shetler at his club "Extreme Conditioning & Fitness / Atlanta Barbell & Kettlebell Club", located at 2830 Peachtree Industrial Blvd. Suite AA - Duluth, GA 30097 (http://www.extreme-fitness.org/kettlebelltraining.html).
Let me start off by saying Scott is a class act; he knows a lot about kettlebell sport and physical training in general, he runs a great meet, and to top that off he's one of the nicest guys you'll ever meet. I'm glad he's the kettlebell guru in my area.
The meet ran efficiently and on time. The competitors were all prepared and cordial, and surprisingly supportive of each other, even their direct competitors. Some of the biggest names in kettlebell sport were there, including Valery Fedorenko, Catherine Imes, and Eric Liford. I got to meet a number of friends I'd only talked to on various internet forums, and it was great to put a face with a screen name.
As for making Rank, I was pretty confident I'd make Rank, given that I'd made the numbers I needed in practice several times, and had even made my goal on a test day when I was pretty sick.
All that being said, I caught a bad cold several days before the meet, and it really sapped my stamina during the competition. I felt like I had no strength in my legs after 2:00 minutes into the set, and I began to doubt if I would make my goal (69 reps to make Rank I).
During the course of the set, other athletes would shout tips or words of encouragement. Chris Duffy offered his support, and even loaned me his wrist bands. David Elkins reminded me to drop the bells instead of just lowering them. And Valery Fedorenko himself gave me suggestions when I was two minutes away and a few reps shy of Rank. When he nodded with approval at one of my lockouts and said "good, good" I was so flattered I was speechless. Well, I was out of breath with the effort anyway, but even if I hadn't been I still would have been speechless. It was like having Robert Deniro watching you in acting class and telling you that you did well.
I ended up with 75 reps in 10:00, making Rank I, and won "Best Male Lifter" in the Long Cycle event.
I could not have been more proud.
Here is video of my effort:
Let me start off by saying Scott is a class act; he knows a lot about kettlebell sport and physical training in general, he runs a great meet, and to top that off he's one of the nicest guys you'll ever meet. I'm glad he's the kettlebell guru in my area.
The meet ran efficiently and on time. The competitors were all prepared and cordial, and surprisingly supportive of each other, even their direct competitors. Some of the biggest names in kettlebell sport were there, including Valery Fedorenko, Catherine Imes, and Eric Liford. I got to meet a number of friends I'd only talked to on various internet forums, and it was great to put a face with a screen name.
As for making Rank, I was pretty confident I'd make Rank, given that I'd made the numbers I needed in practice several times, and had even made my goal on a test day when I was pretty sick.
All that being said, I caught a bad cold several days before the meet, and it really sapped my stamina during the competition. I felt like I had no strength in my legs after 2:00 minutes into the set, and I began to doubt if I would make my goal (69 reps to make Rank I).
During the course of the set, other athletes would shout tips or words of encouragement. Chris Duffy offered his support, and even loaned me his wrist bands. David Elkins reminded me to drop the bells instead of just lowering them. And Valery Fedorenko himself gave me suggestions when I was two minutes away and a few reps shy of Rank. When he nodded with approval at one of my lockouts and said "good, good" I was so flattered I was speechless. Well, I was out of breath with the effort anyway, but even if I hadn't been I still would have been speechless. It was like having Robert Deniro watching you in acting class and telling you that you did well.
I ended up with 75 reps in 10:00, making Rank I, and won "Best Male Lifter" in the Long Cycle event.
I could not have been more proud.
Here is video of my effort:
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